Our High Intensity Interview this month features one of the top 2 most famous people to ever come from Asbury Park, New Jersey–the owner of Premiere Personal Fitness, Fred Fornicola.

The One and Only Fred Fornicola

The other famous guy from Asbury Park NJ–Bruce something

Fred has been involved in the fitness field for over 35 years as a personal trainer, strength and conditioning coach, volunteer basketball coach, consultant and lifestyle coach. He has authored more than 250 articles on strength training and fitness, and co-authored the best-selling book Dumbell Training For Strength And Fitness.

Fred is one of those guys who doesn’t allow himself to get boxed in with regard to training philosophies and methodologies. He looks at everything, questions everything, keeps what he thinks has merit, and discards what he thinks does not. Of course, he only keeps techniques that successfully pass through the filter of being safe, effective, and efficient. That’s why I wanted to have him on this interview–so we can all benefit from his unique perspectives, and hopefully add some stuff to our own training programs that will improve them.

Fred and Matt Bryzcki also just co-authored a really cool e-book titled “50 Workouts For Strength And Fitness: Safe, Efficient And Effective Training With Free Weights.” You can download this e-book right to your computer or phone, and start using the workouts right away. The workouts include barbell, dumbbell and bodyweight exercises, and are totally consistent with High Intensity Training principles. They incorporate a lot of intensity-raising advanced protocols, such as 60-second reps, negatives, pre-exhaust, metabolic training (these are sick), and many others, some of which I had never heard of or thought of–and I’ve been doing this for a long time. Have you ever heard or thought of doing a FULL BODY workout using only a trap bar? I didn’t either–but Fred did, and it’s in there.

This e-book is an awesome addition to anybody’s training library, whether an advanced trainee or a beginner. And the best part is it’s only $4.99! For less than the price of a Starbucks coffee, you could have enough brand new, ultra-challenging workouts to last you a whole year. I’ll tell you how to get your copy in a minute,

But first, listen in as Fred talks about the programs in his new e-book and also explains:

The most important factor in a successful workout

How to structure your workout for maximum benefit, even if you have hardly any equipment (this is huge)

An unusual twist to a popular bodyweight exercise

The mental factor you must possess to get the most out of your training

A cool way to do deadlifts for variety

Why trying to do more reps can be a huge mistake

And much, much more!

To listen to the Fred Fornicola Interview, just click on the play arrow (the little triangle on the left) below:

Bamm Bamm story: About 20 years ago I’m living in Asbury Park and I’, taking my dog for a walk around midnight. I’m walking down the street and this monster black Ford Bronco comes pulling down the road and parks. Out staggers a very large, drunk person – aka Bamm Bamm and I’m starting to walk a bit faster because I have no idea what’s gonna happen. All of a sudden I hear “HEY”, I slowly turn and say to the dog “get ready to run your ass off” (knowing t hat Bamm Bamm is fast for 400+ pounds….he continues, “HEY” I answer softly and respectfully “yes?” – he comments, “NICE DOG”….I say thanks and I’m not sure if it was the dog or me who just pee’d on the ground but I took my chance and headed on back home….

I really like the advice to make time for workouts even if they are just five minutes. I strongly agree with the emphasis on safety and form to trump other factors. The open mindedness I feel is very good as well. The Bamm Bamm story is hilarious, lol!